When your goal is to pack on muscular mass and build a wide V-shaped back, then you need to train your back from all angles… Rows, Pull Downs, Wide Grip, Narrow Grip, etc. You can’t leave anything out if you want to build an impressive back.
In this back workout you’re going to get a complete program that will pump up your lats for rapid results.
Here’s the full lat workout…
Bent Over Barbell Rows – 3 sets of 10-12 reps
Pull Ups – 3 sets of 10-12 reps
T-Bar Rows – 3 sets of 10-12 reps
Reverse Grip Lat Pull Downs – 3 sets of 10-12 reps
Hyper Extensions – 3 sets of 20+ reps
Starting With A Compound Mass Builder!
The Bent Over Barbell Row is a great move for building mass and thickness in the lats. When performing rowing exercises you’ll get more muscle activation if you focus on squeezing and stretching your lats with each repetition. Don’t make the mistake of using too much weight and cheating or swinging the weight up.
Build Width To The Lats!
After the bent over barbell row we’re going to pull ups to really help widen out the lats. For this exercise you can vary your grip with each set to target different areas of your lats – wide grip, narrow grip, under hand grip, parallel grip, etc.
Rowing For Thickness!
The next exercise is the T-Bar Row, this is a unique rowing variation that really pumps up the lats. Due to the angle of the T-bar row it places less strain on your lower back and targets most of the workload on building thickness in the middle area of your back.
Don’t Forget The Lower Lats!
With each back workout you should include some form of under hand grip (i.e. curl grip) rowing. In this workout we’re doing the reverse grip lat pull down to really isolate the lower outer area of the lats. This move will help to fill out those wings.
Finish Off With The Spinal Erectors!
The final exercise in our mass building back workout is the hyper extension. This move works the muscles along the posterior chain and helps to bring out that Christmas tree in the lower back. It’s a good idea to save your lower back isolation work for at the end of your back workout, so that it doesn’t hinder your strength and stability during the rowing exercises.
There you go, a complete lat pumping mass building back workout program that will help you stretch out that t-shirt with big wide V-shaped wings.
Give it a go for yourself and then leave me a comment below letting me know how it works for you!
Author: James / Founder of BroScience
I started this site back in 2014 because I was tired of the fitness industry telling guys like me lies.
Getting ripped doesn't have to be so hard... I'm here to give you the truth! The no bullsh*t advice.